Exercise perfectly develops the pectoral and broadest muscles of the back. We will tell you the technical nuances of emphasizing the load on a specific muscle group. The dumbbell pullover is a great movement to work your upper body muscles. When it is performed, the muscles of the upper chest and the broadest back are involved in the work. The dentate muscle is also involved along with the intercostal muscles. For these muscles, the pullover is the most effective movement.
Dumbbell Pullover Technique
The movement can be performed with the body positioned along or across the bench. This does not affect the quality of muscle development and you need to choose the option that is most convenient for you. At the same time, many builders believe that the option when the body is located across the bench is more effective, and that we will now talk about it.
Sit across the bench and place the sports equipment on your lap. In this case, the palms should be placed on the lower disc. After that, lie on the bench so that its back cut is at the level of the neck, and the head should hang down. Lift the dumbbell hanging down while holding its upper disc at the bottom.
Begin to lower the projectile behind your head, slightly bending your arms and lowering your pelvis. This will allow you to better maintain your balance. Then begin to perform the movement in the opposite direction. Note that there is a widespread opinion about the negative impact of a dumbbell pullover on the shoulder joints. But if, before starting the movement, you stretch out qualitatively and do not use large weights with a maximum amplitude, then the risks will be minimized.
We have already said that this exercise is primarily intended for high-quality workout of the muscles of the chest and lats of the back. For this reason, Dorian Yates actively used a dumbbell pullover when training "wings". If you are faced with the task of training the muscles of the upper chest, then the movement should be performed at the end of the training and not used as the main one. If you perform a pullover with a low weight and at the same time do not bend your arms, then it will be possible to achieve a powerful pumping effect. It is also necessary to perform a fairly large number of repetitions. Do at least 12 to 15 reps or more. If large weights of a sports equipment are used, then the intercostal and dentate muscles are actively involved in the work. The broadest backs are also pumped more strongly. However, when working with large weights, the number of repetitions should be reduced to a maximum of eight. The optimal range of repetitions in this case will be from 5 to 8. In addition, it is worth reducing the amplitude in order to relieve the load on the shoulder joints.
Breathable Dumbbell Pullovers
First, you should do two dozen light weight full squats. This will force the lungs to work actively. After that, immediately approach the bench without pausing. Take the starting position for the pullover we talked about above. Having lifted the projectile up, begin to lower it down, while taking the deepest possible breath.
When the projectile is behind the head, the buttocks should not rise. In the lowest position of the trajectory, inhale. At this point, your muscles should stretch a lot. When the projectile moves up, exhale.
In conclusion, we note that a large number of bench press champions actively use the dumbbell pullover in their training programs. Many amateur athletes today underestimate this movement, which cannot be said about professionals.
Denis Borisov in the next video tells how to do a dumbbell pullover:
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